Workout Warrior Challenge WOW#4 and Stretch

This month is flying by. Last WOW was another tough one, especially day 2 & 4 workouts. How did those overhead squats feel? The dips were tough for me. I am going to rock WOW#4. This is how it will go down.

Day 1 &3

I will complete 3 rounds for time.

  • run 400m (1/4 mile) or cycle 1 mile
  • 10 jump squats (modify by lifting heels up instead of jumping at the top of the squat)
  • 20 deadlifts
  • 30 KB or DB swings
  • 40 walking lunges holding dumbbells by the side or a or broomstick overhead

I will go as fast as I can with correct form and I will record my time.

Deadlift starting position

Deadlift midpoint – back straight/abdominals engage

Day 2 &4

I will warm up with an 800m (1/2 mile) run or cycle 2 miles.   I will do as many reps as possible with correct form.

  • mountain climbers – 1 minute
  • pushups – 1 minute
  • burpee (without pushup) – 1 minute
  • dips – 1 minute
  • one arm rows – 30 sec each side
  • situps – 1 minute
  • repeat this 3 times

I will finish with a 1 mile run or 3 mile cycle.


I will make an extra effort to stretch a little more than usual this week. Many times I have finished a workout, and then just run out the door without taking a few extra minutes to stretch.  Does this sound familiar? Do you neglect your stretching? I love yoga! What kinds of stretches do you do?

Disclaimer – This blog is written and managed by me. These are my own personal opinions and experiences. I am not a doctor. Consult your own doctor before beginning a new fitness or nutrition program.



About nthefitzone

Hi, my name is Allyson. I am a 40 something yoga and Pilates teacher. This blog documents my passion for yoga, Pilates, running, strength training, nutrition, and healthy cooking. I hope to inspire others to find their inner athlete, to get strong and healthy, to set goals and reach them. Age doesn't matter. Anything is possible with hard work, determination, drive, commitment and passion. Follow along for some healthy fun and find your inner athlete. It's in there, just waiting to shine :)

Posted on October 21, 2012, in Weight Loss, Workout Warrior and tagged , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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